METCON:
3 Rds
Row 1k
20 burpees
20 d-ball cleans 100#
21:17
Row avg. pace 1:51.1/3k
Burpees 1:00-1:10/20 reps
D-ball cleans 1:50-2:05/20 reps
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STRENGTH:
EMOM for 12 minutes (6 Rds)
Odd min: 6 bench presses 150#
Even min: 6 strict weighted pull-ups 20#
Complete, all unbroken
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COOL DOWN:
20 min assault bike at easy pace
3 min hip flexor stretch per leg
Complete
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